Contents:
1: Keyboard on the edge of the desk.
2: Make sure you have a reason to get up.
3: Sit up straight in your desk chair.
4: Place the moor directly in front of you.nit
5: Preventing irritation in the workplace and making it a topic for discussion.
8: Take a closer look at the home workplace.
9: Find a solution for your papers.
10: Take complaints seriously.
1: Keyboard on the edge of the desk.
Place your keyboard on the edge of the desk, towards your stomach. This is really the easiest way to prevent a lot of complaints. You will then sit upright and your shoulders can relax. To make sure your keyboard stays there, use a palm rest . This means you no longer (subconsciously) push the keyboard away from you. If you are not familiar with wrist rests, we recommend that you try it on a trial basis.
2: Make sure you have a reason to get up.
Don’t put the printer, coffee machine and trash can at a sitting distance, but within walking distance of your regular workplace. By getting up every hour you prevent your muscles from remaining in a fixed position. People don’t always have the inclination to go for a walk themselves, so come up with something to make this happen. For example, enter waste separation for the open-plan office: one paper bin, one metal bin, one plastic ect ect. You then have a reason to stretch your legs and do something good too.
3: Sit up straight in your desk chair.
If you do have to sit a little longer, make sure you sit with your back upright against the back of your chair. This “active” working posture contributes to a healthy ergonomic workplace in several ways. If you can’t get your feet flat on the floor, you often automatically slide forward on the seat of your chair. This puts you on the edge of your seat and puts a lot of pressure on the bottom of the spine. This leads to back pain. In that case, lower your chair and desk a bit or if this is not possible, use a footrest . This way you can still work ergonomically.
4: Place the monitor directly in front of you.
The location of your monitor has a major influence on the neck muscles. Both the height and the left/right positioning are important elements that contribute to an ergonomic workplace. Looking up is more taxing for the neck factor 100 than looking down. If you make sure the top of the screen is level with your eyes and the screen is arm’s length away from you, it’s ideal. For taller people, a monitor riser is a good solution.
Left/Right instead of right in front of you is very unhealthy. You then get a disproportionate load on the neck that (quickly) leads to complaints. If due to circumstances (such as desk work or customer at the table) you can’t do anything else, choose a monitor armso at least you have the option to place the screen right in front of you.
5: Preventing irritation in the workplace and making it a topic for discussion.
Some office jobs simply have deadlines, targets and peak and off-peak hours. That causes stress and that is not good for your attitude to work. There is not much that can be done about this and it is not very bad as long as it does not cause a continuous stress peak. However, research shows that we are also often annoyed by things in the workplace that can be solved, but cause even more stress than regular work-related stress.
Think of that colleague who never makes coffee, who seems to take an extra break 32 times a day, who always comes a little late or who always taps his pen against the table. The solution for this is that you have to cross a hill: say something about it and explain that it bothers you. Air your heart out and you will see that most “causes” do not realize that they cause extra stress. Less stress = less tense posture = ergonomic work.
6: Mouse wise.
The following applies to office workers: After your pillow, the product you touch/use the most is your computer mouse. In addition, we have more and more mice, all the more reason to think carefully about your current mouse. When a new PC is delivered, the supplied mouse is usually a standard horizontal mouse. When using this, turn the thumb inward and your elbow out. As a result, the entire arm is unnecessarily tense.
When using an ergonomic mouse , your arm is much better able to relax. If you are not yet familiar with this: try out a vertical mouse and request your sample pack.
7: Drink enough.
Due to a wrong working posture you pinch the blood circulation: this is one of the main causes of RSI-related complaints. When you are dehydrated, your body becomes even more difficult to remove waste products. So start the day with a glass of water next to your coffee or tea and do that again in the afternoon.
8: Take a closer look at the home workplace.
Not only does your workplace at the office have to be well furnished, the home workplace is also important. And that’s not just your own responsibility. If you work from home for more than two hours a week, your employer is responsible for this workplace! So if you make those quotes at home and email for an hour on your laptop at the kitchen table in the evening, you should do it “healthy”. You will have to raise this with your employer, there are usually simple solutions available to make a home workplace healthy. For example, a laptop stand .
9: Find a solution for your papers.
Despite a decline in the use of paper in the office, the vast majority of computer users work with paper on a daily basis. The place where the paper is located has a major influence on your neck muscles in particular. Do you put paper between the keyboard and your stomach? That’s the place they shouldn’t be. Not only do you sit forward with your torso, you also nod your neck all day long.
Slightly better is left or right of your keyboard (which is on the edge of the table!). This is relatively useful if you also have to write a lot. If you don’t, the best place is on a sloping surface between your monitor and your keyboard, on a document holder . This means your neck has to move the least.
10: Take complaints seriously.
This applies to your own complaints as well as those of your colleagues. Do you notice that you have pain in your fingers or neck pain after a day’s work? Do you see a colleague massaging his own shoulder? Make it negotiable! You are not only important to the company, if you ignore or dow
